Life is nothing like it was two weeks ago.
Everything has changed overnight. What once provided stability to our daily schedule is now upside down. No school bus to catch or school bells ringing to move kids between classes. This adjustment can be quite frightening and anxiety-provoking. The unknown is never comfortable. This new life has also created increased stress in homes as parents work from home while their children school from home.
So what can be done to lessen the stress and fear we may be feeling?
Schedules provide stability and comfort
Schedules create the pattern of our daily life. Try to create a schedule that works for your family in this new situation.
When does the school day begin?
What time is lunch?
When is screen time?
What time is bedtime?
Less mobility = more time to engage with your family
Many of us were running from morning until night and now the brakes are on — no athletics, dance recitals or music practice to get to. Now is our time to be with our families. We can enjoy movie nights, puzzles, reading books and playing games. We now have the time - do not waste it!
Time together is not always fun
Carve out time for you and yours to be alone. This is not easy to do with a houseful of people. But, that separation is needed to have a sense of calm. Taking care of yourself allows you to be a happier, healthier caregiver.
Do what you can to feel in control.
Control is different for every person. Here are examples of things that may help ground you:
Exercise for 30 minutes a day.
Meditation alone or through an app like Calm.
Clean and disinfect your home.
Talk to friends.
Cook a healthy meal.
Limit the news
It is easy to get absorbed in the constant updates and negative aspects of the news. Get the information you need and then turn it off. Focus on what is happening in your house with your family. Focus on what you can control.
Answer children’s questions with empathy
Kids are looking to parents for answers. This is hard because we have not been through this before. Answers don't always come easily. Here's what you can do:
Talk to your children about the outbreak and ways they can be safe. This gives them a sense of control.
Provide & share facts
Tell them that it is normal to be stressed and share with them the things you do to make yourself feel safe and less stress.
If your child already has been diagnosed with anxiety or depression, this may make it more difficult. The CDC provides a list of what to watch for in children that may mean they are struggling. They include:
Excessive crying or irritation in younger children
Returning to behaviors they have outgrown, i.e., toileting accidents or bedwetting
Excessive worry or sadness
Unhealthy eating or sleeping habits
Irritability and acting-out behaviors in teens
Poor school performance or avoiding school
Difficulty with attention and concentration
Avoidance of activities enjoyed in the past
Unexplained headaches or body pain
Use of alcohol, tobacco, or other drugs
Please be sure children use school resources. Teachers and staff are still working and are here to support students. Make sure they reach out to their teachers; this can be comforting. They realize that the people they have been seeing everyday in the past are still there for them.
Finally, be patient. Everyone is trying to figure out this new way of living. We as a community are all in this together, and together we will make this work.
Be well.